WOD 12/19/17

Holiday Kids Class
December 26, 27, 28 @ 29
10:30am-11:30am

— $15/Class or $45 for all 4 classes —


 

PreClass Work:
Foam Roll - Upper Back, Lats
Stretch - Thoracic Stretch w/BB + Foam Roll, Couch, Knee-to-Wall
WarmUp1

WarmUp (9min)
1min Row
15 Scap PullUps
15 Scap PushUps
15 Kips
200m Run
10 Moderate KBS
10 GHD SitUps
10 PullUps
3min Clean+Jerk Practice

For Reps:
10min AMRAP

250m Row
12 G2OH @75/55
9 PullUps (C2B)

Rest 5 min

10min AMRAP
200m Run
15 AKBS @55/35
12 GHD Sit Ups (ABMAT SitUps/Hollow Rocks)

Rest 5 min

10min AMRAP
250m Row
12 Alt KB Snatch @55/35
9 PullUps (C2B)
(40min WOD Time)